Bench Press 2-2-2-2-3-3-3-3
Bench Press 4×2,4×3@80%
Bench Press 4×2,4×3@80%
– Complete a set every 90 seconds, on the 5th – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Fruit Loops
2 sets
4:00 min AMRAP
400/300m Row
Max Calorie Assault Bike
– Rest 1:00 –
4:00 min AMRAP
Assault Bike (match calories from above)
Max Calorie Row
– Rest 1:00 –
*Score is max calories*
Accessory
5 min Bike Erg cool-down
1 min legs on wall hamstring stretch
1 min legs on wall wide leg stretch
